Relay For Life Kiama

May 17, 2010 By Dave Lambert Leave a Comment

On Saturday 1st May to Sunday 2nd May 2010 Kiama held it’s first ever Relay for Life, a 24 hour walking event that raises money for the Cancer Council.  There were over 51 teams that entered and I am proud to say that Oxygen were well represented and achieved by far the highest lap tally with an enormous 1494 laps!

After setting my own personal goal of 105 laps (the equivalent of a 42km Marathon) I was very proud to see three other Oxygen Members achieve the feat including Clint Nicholson, Judy Franklin and cancer survivor Julie Forster.

An outstanding effort to all involved, including the kids, friends and family members who also joined in the fun.

I’m sure next year we will raise the bar even higher and possibly break the 2000 lap barrier!

Filed Under: Events/News Tagged With: Fitness in Kiama, group training kiama, Oxygen Health & Fitness, relay for life, relay for life kiama

It's all about friendship at Oxygen Fitness in Kiama

January 20, 2010 By Dave Lambert Leave a Comment

Well Bring a Friend Fortnight is underway here at Oxygen in Kiama and I’m happy to say that lots of people have brought in their friends!

It’s a special promotion we’ll be running once or twice a year and it’s a great time for everyone to be thankful for the friends and family in their life. What better way to thank them than to give them the gift of health and fitness?

Famous friends

It sure does help though that there’s some nice little rewards for you too. For  more details on our Referral Rewards click here. For this special promotion though, there are EXTRA rewards for you. If you’re a PT client, you’ll get an extra session for every time one of your friends trains with us. For Group Training Clients, you’ll get 4 weeks group training FREE plus the usual Referral Reward for every Member that joins. For example, your friend Joe Bloggs comes along and joins up on our Unlimited Group Training for $99 every 4 weeks. You will get 4 weeks free Group Training PLUS $100 Cash Referral Reward! It’s WIN/WIN all the way around for everyone!

But hurry, they must sign up in January 2010. Offer expires 1st February 2010.

There’s one special friend I want to quickly mention and how they impact on my life. She’s the funniest person I know and the funnest to hang out with. She’s hard working, independent and strong willed. She’s a crucial member of this business and makes my life a hell of a lot easier by getting more of the important things done to continue moving forward. I’m so thankful to have her in my life and this Saturday it’s her Birthday!  Don’t forget to wish Cass a Happy 21st Birthday at Boxing on Saturday.

Back on the topic of your friends, keep bringing them in. They have the rest of January to come and sample our services so keep at them, drag them along and enjoy some training sessions together. They WILL thank you for it, and they’ll have some fun in the process.

Finally on the topic of fun, please note the change to our schedule for next Tuesday 26th January, Australia Day. We have only ONE session on for the day, at the sleep in time of 8am. This session will be approximately 1 hour and will focus on having a bit of fun whilst still being active in the great outdoors. We’ll have frisbee games, touch footy, soccer and even some modified handball and netball type games that will cater to all skill levels. Bring the family and kids along and help celebrate how lucky we are to live in Australia. Later in the day at Hindmarsh Park, there is an Evening Concert hosted by Kiama Council with musicians, dancers and other entertainment. The festivities will run from 5pm-8pm so bring a picnic rug and check it out.

Filed Under: Blog Tagged With: Fitness in Kiama, Oxygen Health & Fitness, Oxygen in Kiama

New Year's Resolutions Gain Momentum with Kiama Fitness Group

January 14, 2010 By Dave Lambert Leave a Comment

It happens every year – the clock strikes midnight on December 31st and billions around the world pledge to get fit, lose weight, eat healthier and improve ourselves generally.

I’m pleased to say though, that members of Oxygen Health & Fitness are leading the way for the Kiama Municipality.

Despite the infamous Xmas break known for excess weight gain, several members have been able to not only avoid the Xmas calories but lose weight and improve their fitness.  Due to the monthly Fitness Age Testing held at Oxygen, members have been able to track their progress, keep themselves accountable and work towards their goals.  We’ve seen improvements in strength and flexibility by up to 50% and as much as 4 kg weight losses in 4 weeks.  Great stuff guys, keep it up!

My own personal resolutions have been to do 3-4 strength training workouts a week, stick to my weekly menu which means eating healthy nutritious food every 3 hours and better management of my time.

It’s amazing how much you can accomplish in a day if you just take a little time the night before to plan out your day.

Each Saturday we do our weekly grocery shop (carrying our Oxygen grocery bags of course!) so that our fridge and cupboards are stocked for the week ahead.  When you are organised in this regard, you have nutritious healthy food ready to go and I often tell my Personal Training clients that “nutrition is the foundation of all health and fitness”.  It gives you the energy you need to get through life’s daily tasks; it affects your mood and helps your body repair itself from the physiological effects of exercise.

If you need help organising your diet and nutrition click here for a 30 day Metabolic Jumpstart from one of Australia’s leading nutritionist.  It’ll be the best $30 you could spend this year and will have you on track to achieve all your goals in 2010 (Don’t forget to quote OXYGEN as your referral code).

Whatever your long term goal, break it down it into smaller short term goals to increase your chances of success and help maintain motivation.  Compile a list of tasks to do each week and tick them off on your way to success.

If you can honestly tick off all your weekly tasks, you’ll be on track for your short term goals.  If you continue to achieve your short term goals you WILL achieve success in the long term.

Who knows, you might even WIN member of the month for a particular Kiama Fitness group!

Filed Under: Blog Tagged With: Fitness in Kiama, Kiama Fitness, Kiama fitness group

Week 1 Bonuses at Oxygen

January 6, 2010 By Dave Lambert Leave a Comment

Happy New Year!  Welcome back to Oxygen Health & Fitness for 2010.

Training is underway again for both Group Training classes as well as Personal Training sessions and we are very excited about the year ahead. If you received our Newsletter in the mail at Xmas time don’t forget to utilise the Bring a Friend Gift Certificate before it expires 31st January. What a perfect way to get your friends started on a health & fitness program.

Most of our clients know of our Trainer Alix Henniker.  Alix is a multi talented young woman who amongst juggling a career as a Personal Trainer and Solicitor, has now qualified for training to become a Police Prosecutor.  Along with this Alix has been selected to appear in the upcoming TV series “The Recruits” which sees rookies entering the Police Academy in Goulburn.

Alix Henniker

Alix Henniker - The Recruit

The Recruits Production Manager has requested to film Alix at work doing what she does best for Oxygen.  So, with that in mind we have decided to put on a BONUS workout this Friday at 5:30pm – 6pm as our New Year gift to you.  It’s a good chance to get an extra session to start your year and you may even get your mug on TV!

It would be a huge favour to Alix and some great publicity for Oxygen if we could get as many people as possible for the session.  Members, non members, wives, husbands, friends, whoever – if they have any interest in doing a good deed and kickstarting their health and fitness for 2010 then please email or call us asap (4233 2963) to confirm your spot.

There has been a slight tweak to our Group Training Timetable this year with a re-arrangement of 6pm sessions and also the addition of a CORE class for our 6am Bootcampers.  Keep an eye out for additional classes being added at 7:30am for our Heart Health crew, 9:30am for the Mums and Shiftworkers and also afternoon classes for the Kids.  We’ll have Oxygen shirts running around all day long by the end of the year.

Just on that note, be sure to add your comments at the bottom of this blog post for anything you’d like to see added to our schedule for 2010 (be that timeslots, class types etc).

As for Week 1, we have seen some good numbers in attendance.  With a few people still on holidays and a tonne of people with New Year’s Resolutions to be fit, health and lose weight, January and February should mean busy times ahead.

On the topic of resolutions and being fit, did you know there are 5 key components to a successful exercise program?  One of those important steps is to assess where you are at right now.  It’s one thing to know where you want to go but if you don’t know where you are right now how can you measure your improvements?  Oxygen has the answer…

Fitness Age testing takes girth measurements all over your body – weight, strength testing, abdominal endurance, cardiovascular and flexibility assessments and calculates your Body Age, Strength Age, Cardio Age, Flexibility Age as well as an overall Fitness Age.  Oxygen conducts Group Fitness Age testing on the first Saturday of every month at 6:30am before Boxing.

For those of you who have already done Fitness Age testing before, you need to reassess to see if you have improved.  For those who have never completed Fitness Age testing, I highly recommend you participate.  It’s that perfect time of year to record your assessment so that you have a roadmap for where you need to get to in terms of fitness and health in 2010.

Good luck, train hard and may all your wishes come true in 2010.

Regards,

Dave Lambert

P.S – Don’t forget to leave your comments below to tell us what you’d like to see from Oxygen in 2010.  You may even want to publicly declare your health and fitness goals via this blog to keep yourself accountable.  Don’t laugh about it, it works!

Filed Under: Articles, Blog, Events/News Tagged With: fitness assessments kiama, Fitness in Kiama, fitness testing kiama, Fitness Training in Kiama, group training kiama, Kiama Fitness, Kiama Fitness Training, kiama group fitness, kiama new years resolutions, Kiama Personal Trainers, Kiama Personal Training, Kiama Weight Loss

Start of Summer

December 4, 2009 By Dave Lambert Leave a Comment
Summer is here!

Summer is here!

Summer is here! Can you believe it? Here we are in December already – almost another year gone. If your year has been anything like mine, it’s probably felt very quick and very busy at the same time. 2010 promises to be an exciting year, I can’t wait!

Before 2009 comes to an end there’s still plenty happening. Tomorrow we have our second instalment of Fitness Age Testing at 6:30am before Boxing at 7:30am. For all those members who participated last time, this is your chance to re-test yourself and see where you have improved. For some of our new members, or those that missed it last time, I highly recommend you participate. It is a powerful motivational tool that can help you stick to your training and improve your results. Fitness Age Testing will be conducted the first Saturday of every month.

Next week we will celebrate with the Oxygen Xmas Party on Friday 11th December. Held at the Blue Diamond Bar in the Sebel Hotel, the festivities will kick off at 7pm with beer, wine and soft drinks provided. A delicious menu will be served up to those in attendance. Cost is $28 pp and payable by Thursday 10th December. Please RSVP to cass@oxygenfit.com.au

The following day, Saturday 12th December, the Oxygen Team will be playing host to a division of the Nestle chocolate company. They have requested some family fun activities for the 40 staff and family members that are coming down to stay at The Sebel that weekend. With about 90 minutes worth of games, fitness and fun on the agenda all we need now is some sunshine on the day. With plenty of experience at these events with corporate businesses and sporting teams it should turn out to be a great day.

Mmmm.....Nestle

Mmmm.....Nestle

To finish off the year, our last official class will be Boxing at 7.30am on Saturday 19th December.
The day after, Sunday 20th December, Oxygen Health & Fitness will have a stall at the Kiama Seaside Markets on Black Beach. I encourage you to come down and check out the stalls on offer and stop in to say hi. The markets run from 9am-12pm. There are sure to be a couple of great last minute Xmas gifts on offer.

The week of December 21-24 I will be a doing a few casual exercise sessions and if anyone is interested and has the time please contact the office on 4233 2963 to come and join me for some fun.

Group Training Classes will resume on Monday 4th January 2010 with plenty of exciting initiatives for the year ahead. Bring it on!

Filed Under: Blog, Events/News Tagged With: Fitness in Kiama, Fitness Training in Kiama, Kiama Fitness, Kiama Personal Trainer, Personal Trainers in Kiama, Personal Training in Kiama

What age do you wanna be?

November 5, 2009 By Dave Lambert Leave a Comment

We have a great new initiative this weekend for all our Group Training clients with the introduction of Fitness Age testing. FitnessAge is a fitness assessment that health professionals use to guide an individual through a series of physical tests, record the results, and then calculate that persons “FitnessAge”.

There is no magic formula here, rather, just a new way of looking at the industry established fitness statistics from over 60,000 people who have taken these same tests. From the data, we are able to easily see the performance averages for males and females at all age levels.

For example, the average 37 year old female has a recovery heart rate (from the step test) of 109 beats. Therefore, any female who achieves a recovery rate of 109 will receive a CardioAge of 37. The same is applied to each area of fitness to produce a BodyAge, CardioAge, FlexAge and StrengthAge, which when averaged = your FitnessAge.

The first testing session will be held Saturday November 7th at 6.30am before Boxing.

The test all up will take 30-45 mins and although not compulsory is highly recommended. Each participant’s results are entered into our computer and instantly emailed a copy of the results. The figures are then stored on file for future refernence and make a great motivational tool when you look back over time and see how mcuh you have improved.

Fitness Age tests will be conducted every first Saturday of the month at 6.30am. Your results will not be shared with anyone else but will make a great personal guide for you in knowing what specific area you need to work on to improve your Fitness Age. You need to know where you are at right now if you wish to improve.

How do you know you’ve reached your destination if you dont know where you are going?

I look forward to seeing everyone improve their Fitness Age and results so you can live a healthy and fulfilling lifestyle.

FitnessAge_Challenge

Filed Under: Blog Tagged With: Fitness in Kiama, Fitness Training in Kiama, Kiama Fitness, Kiama Personal Trainer, Kiama Weight Loss Info, Personal Trainers in Kiama

Oxygen is Underway

October 12, 2009 By Dave Lambert 2 Comments

Sunday 11th October saw the Official Launch of Oxygen Health & Fitness. The festivities kicked off at Hindmarsh Park Kiama where 20 people boarded the Oxygen Mini Bus bound for Werri Lagoon. From there we witnessed the opening of The Kiama Coastal Track by Mayor Sandra McCarthy, a 6km stretch between Gerringong and Kiama that has been 9 years in the making.

underway1The crowd was huge, the views were amazing and nature even turned on a performance for us too with a spectacular sunny day and a pod of whales coming out to play for the visitors. The pounding of huge seas into the headlands also added to the atmosphere of the morning. We made our target of completing the track just before 11am and then it was back onto the bus with the warm up completed.

Just after 11am we arrived back at Hindmarsh Park,our new base, to be greeted by a few more participants for our Punch in the Park Boxing Session. By this stage it was really starting to heat up but despite a few sun burns the crew battled on for the hour and showed the people of Kiama how to pack a punch.

underway2 underway3

Oxygen would like to thank all in attendance for making it such a great day and helping us gain an immediate presence. There were a few enquiries on the coastal walk about who we are and what we do and there were certainly lots of curious onlookers at Hindmarsh Park during the boxing session.

I’m sure we will look back at this blog post in years to come and reminisce about how it all began. Stay tuned…

Filed Under: Blog Tagged With: Fitness in Kiama, Kiama Fitness, Kiama Personal Trainer, Personal Training in Kiama

Five Tips for Making Kiama Fitness a Priority

September 23, 2009 By Dave Lambert Leave a Comment

Committing to a Kiama fitness program is really hard.  It’s tough to stay motivated when you are the only one saying you have to do it.  It’s hard to see the fruit of your labours when some of them are only measurable with a doctor’s complex testing and instrumentation. It’s exceedingly easy to be consumed by the responsibilities of life and it’s really easy to tell yourself that one more day won’t make a difference.

To make Fitness a priority in your life, you need to give yourself as many reasons and as many helpful tools as you can.  Here you’ll find five great tips for making fitness a priority in life, rather than an afterthought.

5 Tips To Make Health And Fitness A Life Priority

Clarify your undeniable need for fitness, enlist some help, and pencil—no pen—fitness in to make sure that you live well and live long.

Write it down—what gets done in the course of your day?  The things you’ve made time for.  Exercise should be top of that list because it is what will ensure that you are around to do more and live better.  Schedule time for fitness just as you would for getting dressed, working, and attending important meetings.  Block out your time for fitness in your daily planner first so that you make the time.  Schedule exercise in at a time that makes sense and the rest around it.

Buddy up—get a friend to be your fitness buddy; or, if a friend isn’t interested or available, partner with a like-minded acquaintance and make him or her your friend and fitness buddy.  Having a buddy makes fitness fun and (close to) painless and helps you support each other.  You’ll find that the reasons you give your buddy to go on work for you, too!

Make a list—list all the reasons why you want to get fit and be healthy.  This helps you set fitness goals, motivates you with clear reasoning, and works as a reminder for those times when ambition is waning.  Refer back to your fitness list to see what goals you’ve accomplished, what goals need revamping or replacing, and for general motivation.

Reward yourself—create a reward system as further motivation; with one rule—your reward cannot be food.  Give yourself something worth working for, something that promotes fitness, and something with lasting motivational power.  A massage treatment, new clothes/wardrobe, a long weekend or vacation, or new recreational or even fitness activity are some good rewards to start with.

Look to the pros—the guidance and support of a good personal trainer is unbeatable as a prioritization strategy for Kiama fitness.  A personal trainer will help you in innumerable ways by making exercise more enjoyable, more ‘do’-able, providing ongoing information and support, structuring a fitness program tailor-made for you, and being a general source of motivation.  You’ll find that keeping that appointment time and being accountable to someone else helps, too.

You’ll find these five simple tips for prioritizing fitness in your life will go a long way toward your success on the Kiama fitness trail.  Small changes like these can make a big impact and really help you keep your good health and well being at the forefront of your list of things that need doing.

Filed Under: Articles Tagged With: Fitness in Kiama, Kiama Fitness, Kiama Fitness Trainer

Kiama Fitness Tips For Beginners

September 23, 2009 By Dave Lambert Leave a Comment

Starting on the path to better fitness in Kiama can be a difficult road in the beginning, but those that make the commitment to stick it out will be rewarded not only with better health, but feeling better as well. There are plenty of pitfalls for those that are starting a Kiama fitness routine, but being aware of them and working through them don’t have to be a struggle. In this article, we’ll take a look at five tips for people that are starting on the path to better health.

Eating Right

Improving your eating habits is an important part of improving your overall fitness. A great way to think about what you eat is that it is fuel for making your body work better. A diet that is comprised of a healthy balance of proteins, carbohydrates, fruits and vegetables will help your body work better, and you’ll be surprised to see how much more you can eat following a healthy diet than one that is made up of fast food or lots of junk food. But changing your diet doesn’t mean starving yourself – if you’re following a Kiama fitness routine, your body will need plenty of fuel to run efficiently.

Work Out with a Kiama Fitness Trainer

A personal trainer doesn’t have to be a drill sergeant! The relationship that you form with your Kiama fitness trainer can be a highly valuable one. Not only will he or she be there to make sure you are working out in a safe and efficient way, but they can help encourage you when you’re feeling down or that you can’t get through the next exercise. A personal trainer can also assess your needs and create an exercise program that is right for your body and reaching your goals.

Stay Positive

It’s easy to lose your enthusiasm for working out shortly after you’ve only begun. You may not see changes in your body soon after starting an exercise program and this can be very disheartening. While it’s true that you might not see changes right away, you are making great strides in ensuring that your healthy lifestyle will have a positive impact on your health and your self confidence! Try keeping track of your progress and you’ll see that, while you may not see changes overnight, the small changes will soon add up.

Get Plenty of Rest

While exercise is an important part of improving your health, getting plenty of rest is just as important. Sleep deprivation has lots of had effects, from temperament to loss of memory and concentration and can even reduce reaction time. Try to avoid exercising right before sleeping, as well as caffeinated products, and try to get eight hours of sleep every night.

Make a Lifestyle Change

Those that are willing to make a lifestyle change, rather than those that only want to lose a few pounds for an upcoming event, are much more likely to succeed. Crash dieting may help you reach a short term goal, but what will happen when you go back to your regular eating habits? Most people will put the weight they lost right back on. Making the commitment to change the way you eat and your exercise habits will not only help you reach your goal, but you’ll be much more likely to retain the good results.  There is no better way to stay on track, than to hire a Kiama Fitness trainer!

Filed Under: Articles Tagged With: Fitness in Kiama, Kiama Fitness, Kiama Fitness Tips

Why Strength Training is Beneficial to Fitness

September 23, 2009 By Dave Lambert Leave a Comment

A Kiama Fitness Expert Reports! There’s a common misconception that muscle is heavier than fat, so why bother with strength training? The truth of the matter is a kilo of muscle weighs exactly the same as a kilo of fat. Muscle just happens to be leaner than fat and looks a whole lot better on the body. This isn’t the only reason to incorporate strength training into your fitness routine. In this article, we’ll take a look at more reasons why strength training is beneficial to those that wish to improve their overall health.

Beneficial for Weight Loss

Strength training is a very important factor in weight loss because the metabolism is increased as muscle is increased. The metabolism is the rate in which calories are consumed, and the rate and efficiency of the metabolism is greatly increased depending on how much muscle is present in the body. Simply put, the more muscle you have, the more calories you will burn. It has been estimated that for every kilo of muscle, the body will burn 15 to 20 more calories a day. This not only helps reduce fat, but helps keep it off.

Helps Prevent Osteoporosis

Not only can strength training help with losing weight, it can also help prevent osteoporosis, which is especially important for women. Strength training can help prevent loss of bone density, which can lead to brittle bones and a host of other health issues. Not only can strength training help prevent the disastrous effects of osteoporosis, but those that are already suffering from osteoporosis and benefit from it as well, as strength training not only helps prevent bone loss, but it can also help increase it.

More Good News

While helping with weight loss and preventing osteoporosis are two big advantages to incorporating strength training into your Kiama fitness routine, there are many other benefits as well. It can help with cardiovascular health, prevent Type II Diabetes, and even make great strides in protecting joints.

Believe it or not, abdominal fat is often the result of not just overeating but stress. Our bodies produce a hormone called cortisol when we are under stress, and this hormone can increase the appetite and convert calories into abdominal fat. This fat is possibly the most dangerous of all the fat the can develop on the body because it is so close to several vital organs, putting undue pressure on them and perhaps causing them to malfunction. Not only does strength training use up cortisol, but it helps reduce the appetite and also helps reduce the dreaded belly fat.

Incorporating strength training into your Kiama fitness routine has so many benefits that it would be foolish to dismiss it. If you don’t know where to start in your strength training, why not consult with a personal trainer to get you started? Anyone can take advantage of a personal trainer’s expertise to make sure they are making the most of Kiama fitness and strength training, and to ensure they are working out safely and effectively.

Filed Under: Articles Tagged With: Fitness in Kiama, Kiama Fitness, Kiama Fitness Training
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